20 min AMRAP
For Rounds AND Distance:
P1: 200m Run
10 Dumbbell Box Step Ups (50s/35s)(24/20)
6 Devils Press (50s/35s)
P2: Accumulating max Calories on Bike
*Partners switch each round
*Do not reset the bike when switching
*Run consists of 4 reps (50m = 1 rep)
“Eva Strong”
Partner Workout
5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks (205/135) (split)
400m Run (each, at the same time)
5- Month
24- Day
19- Students who lost their lives
2- Teachers who lost their lives
6 sets:
20/16 Calorie Row
15 Wall Ball (20/14)
10 Box Jumps (30/24)
-rest 1:1 between sets-
Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
Handstand Push-ups (Strict):
5 Sets:
50-60% reps of max reps unbroken
800m Run
-into-
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (185/125)
-into-
800m Run
For Time:
30 V-Ups
5 Wall Walks
30 Overhead Squats (95/65)
20 V-Ups
5 Wall Walks
20 Overhead Squats (115/80)
10 V-Ups
5 Wall Walks
10 Overhead Squats (135/95)
Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
Box Jump:
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep
3 rounds:
22/18 Echo Bike
30 Alternating Dumbbell Snatches (50/35)
Strength:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
Then:
For Time:
30 Pull-ups
30 Dumbbell Front Squats (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)
30 Chest to Bar
30 Dumbbell Shoulder to Overhead (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)
3 sets
8 x Shuttle Runs
21 Burpee to Bar (6in target)
6 x Shuttle Runs
15 Burpee to Bar (6in target)
4 x Shuttle Runs
9 Burpee to Bar (6in target)
-4 min rest between sets-
Partner Throwdown
Every 5:00 (5 sets)
30 Chest to Bar
25 Box Jumps (30/24)
20 Thrusters (135/95)
*Split all reps as needed
Individual Option:
Every 5:00 (5 sets)
20 Chest to Bar
15 Box Jumps (30/24)
10 Thrusters (135/95)
4 sets:
25/20 Calorie Row
3 Rope Climbs (Or 10 Burpee Pull-ups)
25/20 Calorie Row
-rest 1:1 between sets-
Vette City CrossFit 